Ways to calm your anxiety

It’s normal to experience periods of anxiety at certain points in your life – whether that’s when preparing for a job interview, moving house, or going through a breakup. However, if you feel as though you’re anxious most of the time, you may have Generalised Anxiety Disorder (GAD) – a condition that affects roughly 5% of people in the UK. Luckily, there are various ways to help manage and overcome your anxiety – from self-help methods to receiving help privately or from the NHS – which this article will highlight.

What is anxiety?

Anxiety presents differently from person to person. However, it’s generally described as a feeling of worry, impending doom, or being on edge. It can sometimes be so overwhelming that you can feel as though your heart might stop. Being anxious is a natural human response to being under threat, and in most instances, it protects us. However, some people may experience anxiety for no particular reason, alongside experiencing a range of physical sensations that can be distressing – such as dizziness and heart palpitations. 
You can find out more about what anxiety is, what causes it, the symptoms associated with it and more, in our article: what is anxiety?

What are the different types of anxiety?

Alongside Generalised Anxiety Disorder, there are many types of anxiety, including: 

• Agoraphobia – Anxiety that may be triggered by the setting or situation you’re in.
• Phobias – Having an irrational fear of something.
• Panic disorder – A condition where you have recurring panic attacks.
• Post-traumatic stress disorder (PTSD) – A disorder caused by an upsetting or distressing event.
• Obsessive compulsive disorder (OCD) – A disorder that involves repetitive behaviour that’s triggered by intrusive thoughts.

Common anxiety triggers

In order to calm anxiety, it’s necessary to address the triggers that cause it. Acknowledging these triggers, in turn, makes it easier to find the appropriate treatment. These triggers may include having a phobia of something, or experiencing financial, family, or relationship difficulties.

People with Generalised Anxiety Disorder may experience these feelings of distress, agitation or dread for no reason that they can identify. Psychiatrists tend to refer to this “trigger-less” general feeling of anxiety as “free-floating anxiety”. CBT – a talking therapy that can help to change the way you think and behave – can help your approach to managing these unexplained feelings.

Ways to calm anxiety

As anxiety affects everyone differently, you may find some of the following treatment methods more useful than others. You may need to try various methods in order to find the one that works best for you.

Self-help

• Seeing the true nature of thought – Choosing which thoughts, including the anxious ones we give attention, meaning and power to can help us find freedom from the anxiety we are experiencing. This involves understanding more about where your experiences are truly coming from, i.e thought and seeing the true nature of that thought. You’re in control of which thoughts you give meaning, power, and attention to, without doing this, they cannot exist. When we let go of an unhelpful thought we create space for a more helpful thought to come along. We can start to tackle difficult situations from a clearer mind rather than an anxious mind. 
• Dealing with any triggers. These may be practical issues such as finances, housing issues, relationship problems. Sometimes small steps and changes can make a big difference. 
• Reading self-help anxiety books.
• Listening to free mental wellbeing audio guides.
• Mindfulness and meditation – Some people find it helpful to engage in contemplation or meditation. There are various apps that can help with this, from mindfulness apps and support forums, to apps that connect you with a professional.
• Self-help CBT –  There are numerous strategies you can try out on your own based on Cognitive Behavioural Therapy (CBT) techniques, such as confronting your fears and finding new ways to make your problems more manageable. 
• Breathing techniques – Nasal breathing in particular is believed to help calm anxiety, alongside promoting various other health benefits. This breathing pattern is backed by modern studies, which reveal that it can lead to reduction in anxiety, improved blood pressure, and greater ventilation of the lungs. For more information on the benefits of nasal breathing, head over to our article. 
• Exercising regularly – A mood-booster that can help to relieve stress and anxiety.
• Eating a nutritious, balanced diet – This involves eating regular, balanced meals throughout the day to ensure you are getting all the nutrients you require and keeping a balance in your blood sugar levels. Dips in blood sugar levels have been linked to anxiety. 
• Getting enough sleep.
• Communicating your thoughts – This could be with friends and family or a mental health professional. You can also receive support by contacting the Samaritans, calling 116 123, or by emailing [email protected] – there’s always someone you can talk to.

What to avoid 

• Overwhelming yourself – Rather than trying to tackle everything all at once, set yourself small goals that are easier to achieve. 
• Self-medicating with alcohol, illegal drugs and cannabis – In fact, these can make anxiety and other mental health conditions worse. 
• Anxiety-inducing situations – If it’s not possible to avoid these types of situations, try to gradually increase time spent in them, which targets the anxiety head on whilst practising some of the self-help techniques we’ve mentioned above. 
• Try not to focus on things that can’t be changed – Instead, focus on how to make yourself feel better and on the things over which you have control. 
• Remind yourself you’re not alone – Experiencing a mental condition, such as anxiety, may make you feel lonely. However, it’s important to remember that you’re never alone, and that there’s always someone, or something, that can help. Anxiety is incredibly common, and it affects more people than you may think. 

NHS help

• IAPT self-referral – There are free talking therapies available on the NHS which are available either with or without a referral from your GP. You can find an IAPT (Improved Access to Psychological Therapies) service here. 
• Go to your GP – If anxiety is affecting your daily life, you can book a doctor’s appointment. They can help you find the treatment method that’s right for you – whether that’s referring you to a mental health professional, or supplying medication if other treatment methods are unsuccessful. They can also check if there is any underlying physical condition.
• CBT – Cognitive Behavioural Therapy (CBT) is commonly used to treat anxiety. This talking therapy helps you to change the ways you think and behave, which can make managing your problems easier. CBT can be offered as part of the NHS IAPT service, or you can pay for treatment privately.
• Medication – If you find that psychological therapies don’t work for you, your doctor may recommend medication. As there are various different medications you can take to help treat anxiety, such as beta blockers, your doctor will run through each one with you – for example, the length of treatment and possible side effects.
• A note on Benzodiazepines – This is a type of sedative that must only be used for short-term treatment, and your GP may prescribe it if you’re experiencing a particularly severe period of anxiety. However, they must not be used over long periods of time as they start to lose their effectiveness, as well as being addictive.

Private help

• Psychologists – Psychologists are generally not medically qualified to offer medication, however, they’re able to assess their patients’ anxieties. Their approach focuses on shared decision making, which can help individuals to overcome their mental condition and improve their quality of life.
• Psychotherapists – Psychotherapists help people to overcome stress, emotional and relationship problems or habits through various different therapies. These may include cognitive behavioural therapies, psychoanalytic therapies, psychodynamic therapies, or hypno-psychotherapy – to name a few. 
• Finding a therapist – There are numerous, reliable organisations that can connect you with a trained therapist, such as: British Psychoanalytic Council, UKCP and BACP.

Takeaway

There’s no one-size-fits-all approach to treating anxiety, due to the fact that it affects people in different ways. However, it’s important to remember that you’re never alone, and that there are numerous ways to calm your anxiety – depending on your triggers, your symptoms, and your treatment preferences.  

Another useful self-help technique can be downloading the Evergreen Life app and taking our Sense of Wellbeing Check. This covers a wide range of health-related topics – including questions about anxiety and mental health. Based on your answers, you’ll be given actionable steps you can take towards feeling better.

Reviewed by:

Anna Keeble – Head of Content

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